Moroccan-Spiced Meatball Tagine with Butternut Squash √
Note: Fragrant with the warm spices of cinnamon, cumin, coriander and ginger, this aromatic stew is just thing to make your house smell incredible and your family rush to the dinner table. From Meredith Deeds.
• 1 slices whole-grain white bread
• 1/3 c. low-fat milk
• 1 lb. lean ground beef
• 1 egg
• 1/4 c. chopped fresh cilantro
• 2 garlic cloves, minced
• 1/2 tsp. ground cinnamon
• 1/2 tsp. ground cumin
• 1/2 tsp. ground coriander
• 1/4 tsp. ground ginger
• 1/2 tsp. freshly ground black pepper, divided
• 1/2 tsp. coarse kosher salt, divided
• 1 tbsp. olive oil
• 1 large onion, diced
• 3 garlic cloves, minced
• 2 cinnamon sticks
• 1 tsp. turmeric
• 2 c. low-sodium beef broth
• 1 (14.5-oz.) can diced tomatoes in juice
• 3 c. (1-in.) cubed butternut squash
• 1 (5-oz.) pkg. baby spinach leaves
• 2 c. cooked couscous
Preheat oven to 400 degrees. In a large bowl, soak the bread in the milk for 5 minutes. Add the beef, egg, cilantro, garlic, cinnamon, cumin, coriander, ginger, 1/4 teaspoon pepper and 1/4 teaspoon salt; gently mix to combine.
Using moistened hands and 2 tablespoonfuls for each, roll meat mixture into meatballs. Arrange meatballs on baking sheet. Place in oven and bake until browned and just cooked through, about 15 to 20 minutes. Remove and set aside.
Meanwhile, heat the oil in a heavy large pot over medium heat. Add onions; sauté until lightly browned, about 10 minutes. Add garlic, cinnamon and turmeric and continue to cook, stirring, for another minute.
Add broth, and tomatoes with juice and butternut squash and remaining 1/4 teaspoons salt and pepper. Bring to a simmer and cook until squash is just tender, about 20 minutes.
Add meatballs and spinach and gently stir into the stew. Cook for another few minutes to rewarm meatballs and wilt spinach. Remove cinnamon sticks.
Divide couscous among 4 warm serving plates and top with the stew.
Nutrition information per serving:
Calories 416 Fat 13 g Sodium 726 mg Saturated fat 4 g
Carbohydrates 44 g Calcium 196 mg
Protein 33 g Cholesterol 111 mg Dietary fiber 8 g
Diabetic exchanges per serving: 3 bread/starch, 3 ½ lean meat, ½ fat.